Sign In
Menu
137
Workout

Strengthening the muscles of the legs and buttocks for powerful jumps

~36 min.
~432 kcal
Female
⁉️ Comments

"Strengthening the muscles of the legs and buttocks for powerful jumps": This workout focuses on strengthening and developing the muscles in your legs and glutes needed to perform powerful, high jumps. Includes exercises with plyometric elements that help develop strength and endurance of these muscle groups.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Hammock - Dolphin
1
Level: 1
5
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 2
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 3
Side lunge - crosslunge
8
Level: 2
6
Subscription needed
Pistol - Side lunge - cross lunge
9
Level: 3
4
Subscription needed
Split Jump
9
Level: 2
15
Subscription needed
Balanced side lunge single arm
9
Level: 3
12
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

Available after payment